Beginner
Starting or restarting strength training without getting hurt or wasting time: that's what a good beginner strength program is for, technique before load, every time, at a pace that's actually measured.
Foundations builds a complete technical base in full body over 9 weeks at three sessions a week, with load only added once the movement is under control. Grand Beginner walks you through your first six weeks at the gym at the same steady pace, while Women's Home offers a gentle entry point at home for women just getting started, with no gym and no equipment required.
Don't chase difficulty, chase consistency: three sessions a week are enough to build good habits before moving on, a few months later, to more specialised programs by goal or by body part.
- At homeWomenBeginner
Women's Home
Shape and tone at home · 3 sessions a week · 9 weeks
€39.5See →≈ one session with a coach
- Weight trainingGymBeginner
Complete Beginner
Your first six weeks in the gym · 3 sessions a week
€39.5See →≈ one session with a coach
- Weight trainingStrengthHypertrophyBeginner
Foundations
Full Body · 3 sessions a week
€39.5See →≈ one session with a coach
Not sure yet?
Try the method first with the Starter Week: three full-body sessions written like our Beginner programs, free, no credit card.
Which beginner workout program should you choose?
It depends on where you plan to train. At the gym, Foundations lays down a complete technical base over 9 weeks, while Complete Beginner walks you through your very first six weeks, exercise by exercise, machine settings included. At home, Women’s Home builds a real strength block with resistance bands and a pair of dumbbells. All three are PDF programs: you download them, follow them at your own pace, and they stay yours.
Start with a free program
If you’re still hesitating, Starter Week is a free beginner program: 7 days, 3 full body sessions, with the tempo, the RIR and the written tracking used across all our programs. It’s the best way to judge the method on real evidence before investing in a complete program. And if the week convinces you, the habit is already in place.
How many sessions a week to start?
Three full body sessions a week are plenty. Each muscle group works three times a week, with 48 hours of recovery between two passes: that’s the rhythm that makes a beginner progress fastest, without unmanageable soreness or endless sessions. A full body session works the whole body every time, one squat or hinge, one push, one pull and some core, so no muscle waits a week for its turn. Consistency matters more than difficulty: three sessions held for nine weeks beat six sessions abandoned after two.
Should you start at the gym or at home?
The gym offers fine load progression and guided machines that are reassuring at first: it’s the most direct path if there’s one near you. Home works too, as long as you follow a real plan: our at home programs progress through leverage, tempo and range of motion rather than added weight. Either way, the PDF details every exercise, the sets and the alternatives for your equipment. Write your reps down from the first session: the tracking sheet shows progress long before the mirror does.
What about women who are just starting?
Our women’s programs follow the same progression logic, with an emphasis on the lower body and gentle entry points: Women’s Home to start at home, Women’s Gym to build strength and shape around the hip thrust and the squat. Our guide for women starting strength training covers where to begin.
Coming back to training after 50? The guide to strength training after 50 explains how to restart without getting hurt.